史密斯站姿耸肩

史密斯站姿耸肩动作教学视频和图解及细节技巧来源于国外muscleandstrength网站,我爱健身网只做内容搬运工,不作商业用途,英文好的会员可以通过muscleandstrength直接访问原网站进行学习。投诉删除

史密斯站姿耸肩动作介绍

  • 斜方肌
  • 力量
  • 器械
  • 孤立
  • 初学者
  • 没有
史密斯站姿耸肩起始动作图解 点击放大史密斯站姿耸肩图解
史密斯站姿耸肩动作图解 点击放大史密斯站姿耸肩图解
史密斯站姿耸肩目标肌肉群图 目标肌肉群

史密斯站姿耸肩动作要领 —》我雷锋 我翻译

    Set up for the smith machine shrug by loading up the weight you want to use on a smith machine.

    Stand facing the bar with your feet about shoulder width apart.

    Grasp the bar with an overhand grip (palms facing down), with your hands about shoulder width apart. Bending at the knees only, pick the barbell up and release the safety.

    Keeping the barbell close to your body, let your shoulders "sag" as far as possible. This is the starting position for the exercise.

    Slowly shrug your shoulders up as far as possible.

    Pause, and then slowly lower the barbell back to the starting position.

    Repeat for desired reps.

Exercise Tips:

    Focus on lifting the weight with your traps and not your biceps.

    Pausing at the top of thebarbell shrug makes the exercise more challenging and you'll get more out of it. Try and pause for a count of 1-3 at the top of each rep.

    There's no benefit to roll your shoulders forward or back when you shrug - that's a myth! Just raise the barbell straight up and straight down.


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